BODYCOMBAT 70 EXPRESS FORMATS CONTENTS

30 MINUTES 45 MINUTES HOT TIPS FOR MEMORIZING CHOREOGRAPHY

Track 1A Upper Body Warmup Track 1A Upper Body Warmup LES MILLS GRIT: CARVING INCHES OFF YOUR WAISTLINE
Track 1B Lower Body Warmup Track 1B Lower Body Warmup IMPROVING SPEED IN BODYCOMBAT
Track 1C Integrated Warmup Track 1C Integrated Warmup THE HISTORY OF MARTIAL ARTS
Track 8 Power Training 3 Track 2 Combat 1 TRACK ARTIST
Track 4 Combat 2 Track 3 Power Training 1 UPPER BODY Bust ‘Em
Track 6 Combat 3 Track 4 Combat 2 1A WARMUP 2016 Mad Decent.
Written by: Ragland, K. Nicholls, S. Nicholls
Party Favor 2:56
Track 10 Cooldown Track 6 Combat 3 Hardwell, W&W
TOTAL TIME 28:19 LOWER BODY Don’t Stop the Madness
Track 7 Muay Thai 1B WARMUP 2015 Revealed Recordings, under exclusive license to Central Station Records.
Written by: Hanegem, Harst, van de Corput, Boselovic, Ditri, Freeman
feat. Fatman 4:05
Track 8 Power Training 3 Scoop
Track 10 Cooldown INTEGRATED The Thrill
CREDITS TOTAL TIME 43:10
1C WARMUP Courtesy of the Universal Music Group.
Written by: Ray, Watson, Stephens
Nero 2:32

Dan Cohen – Choreography & Music How We Do (Original Mix) Hardwell &
Please note: The 30 and 45-minute class formats have been 2 COMBAT 1 2012 Central Station Records.
Showtek
4:43
Rachael Newsham – Choreography & Music customized for this release. In the future when you mix and match Written by: van de Corput, Voorn, S. Janssen, W. Janssen, Velberg
using different releases, please use the standardized express formats Higher
Dr Jackie Mills – Chief Creative Officer found in the Instructor Education section on www.lesmills.com POWER Courtesy of the Universal Music Group. Written by: Hector, Hull, Barnes, Kelleher, Kohn
Sigma 3:58
Diana Archer Mills – Creative Director 3 TRAINING 1 Higher
Courtesy of the Universal Music Group. Written by: Hector, Hull, Barnes, Kelleher, Kohn
Sigma 1:45
Bryce Hastings – Technical Consultant Kraken (Original Mix) Knife Party &
2015 Earstorm Records distributed by Warner Music UK Limited. Produced under 2:08
Ngawhatuhuia Arahanga-Doyle – Program Planner license from Warner Music UK Limited. Written by: Ingamells, Swire Tom Staar
4 COMBAT 2 Kraken (Original Mix) Knife Party &
KEY 2015 Earstorm Records distributed by Warner Music UK Limited. Produced under
license from Warner Music UK Limited. Written by: Ingamells, Swire Tom Staar
Rudimental
2:08

AIK Aikido HOH hands on hips Not Giving In (Original Mix)

2013 Warner Music UK Limited. Produced under license from Warner Music UK feat. John
3:46
BJJ Brazilian Jiu Jitsu Instr instrumental Limited. John Newman and Alex Clare appear courtesy of Universal-Island Records, Newman &
a division of Universal Music Operations Ltd. Written by: Dryden, Amor, Aggett, Newman
BOX Boxing Intro introduction POWER Alex Clare
5 TRAINING 2 Rudimental
CAP Capoeira L left Not Giving In (Loadstar Remix)
2013 Warner Music UK Limited. Produced under license from Warner Music UK feat. John
KAR Karate mins minutes 2:19
Limited. John Newman and Alex Clare appear courtesy of Universal-Island Records, Newman &
a division of Universal Music Operations Ltd. Written by: Dryden, Amor, Aggett, Newman
KB Kick-boxing O/H over head Alex Clare
KF Kung Fu OTS on the spot 1 In 100,000 L-Fresh
MA Martial Arts Outro last few bars of music
6 COMBAT 3 2016 Elefant Traks. Written by: Bhogal, McGlynn, Singh The Lion
4:06

MMA Mixed Martial Arts PC pre-chorus Freak Re-Con &

7 MUAY THAI 2015 Klubbed Up.
Klubfiller
4:25
MT Muay Thai QC quiet chorus Written by: Connor, Brett, Di Scala

TKD Tae Kwon Do R right POWER We Won’t Be Alone Feint feat.

B up build up Ref Reference
8 TRAINING 3 2015 Monstercat.
Written by: Craddock, Hu, Brehm Laura Brehm
6:51

Br bridge (non-chorus) Seq sequence Don’t Let Me Down The

C chorus V verse 9 CONDITIONING 2015 Disruptor Records/Columbia Records. Under license from Sony Music
Commercial Music Group, a division of Sony Music Entertainment.
Chainsmokers 3:29
cts counts Vox voice Written by: Taggart, Warren, Harris feat. Daya
I Need A Dollar
C br chorus bridge preview 10 COOLDOWN 2010 Stones Throw LLC. Written by: Michels, Movshon, Silverman, Blacc, Dawkins
Aloe Blacc 4:03
F&B forward and backward

The Fine Print

Les Mills' instructor resources are unique, valuable resources provided to you as a Les Mills' certified instructor to enable you to learn each new release and teach it in Les
Mills' licensed clubs only. Do not share these resources. Copying, uploading or sharing files on the internet or selling Les Mills' instructor resources to other people is illegal,
and rips off Les Mills, its distributors and other instructors. If you are engaging in any of these illegal activities, there may be serious consequences for you personally including
legal action, the suspension or permanent withdrawal of your Les Mills certification. Your cooperation is much appreciated.

BODYCOMBAT 70 © Les Mills International Ltd 2016

1A UPPER BODY WARMUP Bust ’Em > 2:56 mins 1A
FOCUS FEEL BOXING BODYCOMBAT 70 is a game-changer! Three tracks in the Warmup mean you get a
Coach the Boxing strikes using simple and effective Layer Confident, comprehensive warmup of every muscle group used in BODYCOMBAT and shift into the work-
1 Setup cues. Connect with your energy and excitement Jacked Up, out zone before Track 2. Track 1A is a mixture of Boxing strikes in easy-to-follow combinations
using the music. Fresh that will get your participants moving confidently from the beginning.

MUSIC SEQUENCE/EXERCISE CTS REPS MA TECHNIQUE COACHING & CONNECTION

0:07 Intro Run that badman ½x8 Front Stance – hold 4 BOX Boxing Simplicity
0:09 (Beat) 2½x8 Pulse L, R 2 10x Jab, Cross Use Layer 1 – Strike Setup cues. Strike,
0:17 1x8 Pulse L, R – slowly bring left leg forward • Throw front and rear arm, rotate through Direction and the basic execution. As there
into L Combat Stance 2 4x shoulders is a lot of repetition you can stagger your
0:20 PC (Build up) 4x8 A
• Drive movement from the feet for cues to allow the class time to listen and
L Combat Stance
L Jab 2 16x stability and power implement your coaching as you deliver
• Strike Surface – front 2 knuckles each cue.
0:33 C Oh is can you 4x4 A1 L Jab, R Cross 2 16x • Target Zone – face/head or torso
really _ This is an opportunity to use a couple of
0:46 V1 _ thing looks good 2x8 B L Uppercut 2 8x Uppercut Internal Focus cues for Layer 2 – to help
0:53 V1 Run that badman _ 4x8 B1 L, R Uppercut 4 8x • Drop shoulder down and forward, soft improve Execution use cues here to help
knees your class improve their execution in each
1:05 C 4x8 C L, R Hook 4 8x
• Arm bent and drive it vertically punch.
L Hook x2 4
Jack x2 4
• Reload fist to Guard position
• Target Zone – under chin Jab, Cross – Anchor your feet to allow
1:18 Oh is can you 4x8 C L Hook x2 4 better power transfer from legs into your
really _ Jack x2 4 4x Hook arms
1:31 4x8 C1 Jack (8 reps in L Combat Stance 2 16x • Lift elbow to shoulder height Hook – Full body rotation – we integrate
4 reps in Front Stance • Release heel and rotate your shoulder lower and upper body through the core!
4 reps in R Combat Stance) and hip forward Uppercut – Twist the torso as you snap the
1:44 REPEAT SEQUENCE A to C1 – R • Circular punch Uppercut – we get warmer, faster
2:54 Outro R Hook to finish
• Target Zone – jaw/temple
Connection
The tempo is up and the music is dripping
with swag. It lets you accelerate the
excitement and heart rate as you move with
the beat. Encourage your class to have a
little fun at the start as your simple coaching
and focus on the basics will allow plenty of
time for them to feel the music and your
energy.

BODYCOMBAT 70 © Les Mills International Ltd 2016

1B LOWER BODY WARMUP Don’t Stop The Madness > 4:05 mins 1B
FOCUS FEEL KICK-BOXING, The Lower Body Warmup is focused on a steady slower rhythm to allow you to set up each kick
Teach the participants the basic kick strikes to further EDM, Synth TAE KWON DO, with simple coaching. This gives your participants time to follow, practise and become familiar
warm up the class and for use in the workout ahead. Banger, KARATE with each strike. This builds on the work done in the upper body, shifting you and the class to
Building another level of intensity.

MUSIC SEQUENCE/EXERCISE CTS REPS MA TECHNIQUE COACHING & CONNECTION

2:55 1x8 Front Stance – hold 8 Tae Kwon Do/Kick-boxing Coaching
2:59 V1 (Electro 7x8 A L Knee with Hip Roll 1 KB Hip Roll Use Layer 1 – Strike Setup cues to tell
beats) Step L, R, L 3 • Knee sweeps from inside to outside, your class what the strike is and where it’s
R Knee with Hip Roll 1 hip height going. Keep your coaching as bullet points
Step R, L, R 3 7x • Step, step, step, repeat other side when setting up, to clearly explain how to
3:24 C Let’s go 4x8 B L Front Kick 1 KB/ perform the strike.
Step L, R, L 3 KAR Front Kick
R Front Kick 1 • Front knee lifts towards chest, toes down Roundhouse Kick
Step R, L, R 3 4x • Target mid-section, reset foot to floor Set the heel, shoulders back, abs on,
3:38 V2 (Instr) 1x8 L Front Kick 1 • Extend Front Kick leading leg, push Strike with the shin to the lower foot,
Set up L Combat Stance 7 through the leg, soft knee Aim to the lower part of the heavy bag
3:41 (Instr) 4x8 C L Roundhouse Kick Setup 4 TKD • Pull toes back and strike with ball of foot
Pulse OTS x2 4 4x • Jump to Front Stance When they have nailed the basics use Layer
3:55 C Let’s go 12x8 C1 L Roundhouse Kick 4 2 – Improve Execution Internal Focus cues
Pulse OTS x2 4 12x Roundhouse Kick to help your class to improve their execution
(4 kicks low, 4 kicks middle, 4 kicks higher) • Turn heel of supporting leg 90 in each kick.
Use last 4 counts to transition to Front Stance degrees
4:37 (Synth) 8x8 D L Side Kick 4 • Lift knee, point to target, heel to butt Roundhouse Kick
Pulse OTS x2 4 8x • Extend leg, striking with shin/shoelaces Lift the kick by leaning back,
(4 kicks low, 4 kicks higher) • Retract heel to butt Sweep the leg through the air like a
Use last 4 counts to transition to • Target Zone – top of knee/thigh/hip/ribs baseball bat,
L Combat Stance Drive your leg into the bag
5:04 V3 (Instr) 4x8 E R Back Kick 2 Side Kick
Step F,B 2 9x • Set heel of supporting leg towards Connection
5:18 1x8 E1 R Back Kick, swing R leg F into R Combat 8 direction of kick There’s a very simple structure to this
Stance and hold • Lift kicking leg – knee across body track and that allows plenty of time for real
5:22 REPEAT SEQUENCE FROM C to E – R SIDE • Extend kick, heel up, toes down and push connection with your class. Once you have
6:59 ½x8 L Back Kick to finish 4 out of supporting leg set them up with the basics and added 1
• Retract knee, foot down and pulse OTS or 2 cues to improve their movement – use
• Target Zone – top of knee/thigh/hip/ribs the music to connect with the class. The
vocals in the track allow you to call them
Back Kick out/connect to them and get your class
• Step front leg in hyped up to add a little more snap to their
• Kick rear leg to back – toes down, strikes.
heel up
• Chest lifted, shoulders to front
• Retract rear leg and step front leg
forward
• Option – Step to Squat

BODYCOMBAT 70 © Les Mills International Ltd 2016

1C INTEGRATED WARMUP The Thrill > 2:32 mins 1C
FOCUS FEEL KICK-BOXING, Brand-new to BODYCOMBAT – 1C Integrated WarmUp. We use MMA conditioning exercises
Teach the participants basic floor MMA conditioning Euphoric, TAE KWON DO, to complete the warm up of the body, allowing your class to shift their workout to another level
exercises to complete the total – body Warmup. Synth KARATE, MMA safely and comfortably now that their body is ready!
Driven, CONDITIONING
Dramatic
TECHNIQUE COACHING & CONNECTION
MUSIC SEQUENCE/EXERCISE CTS REPS MA MMA Conditioning Again, like in the Upper Body Warmup use
Hip Escape Layer 1 – Strike Setup cues to tell your
7:01 4x8 Prepare for Hip Escape • Start in Bear Crawl position – class what to do and when. This time, let
7:14 V1 12x8 A L Hip Escape 8 15x BJJ hands under shoulders, them know when the accelerated sections
counnts to tran
Use last 4 counts nsition too Push
transition up
Pushup knees under hips, take the heart rate up and engage more of
position strong core brace the body faster.
• Take left leg through to right side,
foot on floor, This is an opportunity to use a couple of
hips close to supporting hand, Layer 2 – Improve Execution, Internal
7:52 C _ Yes I know 8x8 B op knees
Drop 2 CON chest lifted Focus cues here to help your class to
it’s up Pusshup
Pushup 4 • Reset Bear Crawl position improve their execution in each kick.
Liftt knees 2 8x • Repeat other side
Connection
Pushup to Plank There’s a lot of changes in the Lower
8:17 (Instr) 4x8 C shup
Pushup 4 8x
• Pushup position – Body Warmup – so nail the basics of each
hands outside shoulder width, movement and then let the music inspire
8:29 1x8 cover (sit up and shake arms)
Recover 8 knees on floor, strong core brace the class to succeed. This will give you
8:32 V2 It’s impos- 15x8 A R Hip Escape 8 15x BJJ • Chest to elbow height time to connect with the participants and
sible Use last 4 counts to transition to Pushup • Push up to Plank position space for you to give your participants the
position • Reset knees to floor previews/pre-cues necessary to keep them
9:20 4x8 C Pushup 4 8x CON in the workout.
9:32 Jump feet wide and come up to standing

BODYCOMBAT 70 © Les Mills International Ltd 2016

 2 COMBAT 1 How We Do > 4:43 mins 2
FOCUS FEEL KICK-BOXING, Cardio and core training begins now. There is a clear structure to this track, giving your
Roundhouse Kick – Use Layer 2 Improve Execution Structured, TAE KWON DO, participants a taste of Tae Kwon Do and Kick-boxing! Tae Kwon Do works the legs and core like
cues to help your class deliver powerful kicks. Banger, Lifted KARATE crazy where Kick-boxing now integrates the upper body with powerful strikes.
Karate – Coach Layer 2 Improve Execution cues to
help class generate power in the punches.
TECHNIQUE COACHING
MUSIC SEQUENCE/EXERCISE CTS REPS MA Tae Kwon Do The track starts with leg and core work using
Roundhouse Kick Side Kick Combo Tae Kwon Do. The Roundhouse Kick Combo is a
0:00 2x8 Front Stance beautiful combination of leg, core and cardio. Set
• Knee strike – pull leading knee across body
0:06 (Synth) 10x8 A L Roundhouse Knee x2 4 TKD into the heavy bag (ribcage height) 3 times up your class using short Layer 1 cues.
L Side Kick (option to add hop on knees • Shift body weight to supporting leg • Ground supporting foot to floor, shift body
p – level 2))
for last 4 reps 4 10x • Supporting leg – toes turned out, knee soft weight to supporting leg
• On 3rd rep extend knee into Side Kick – toes • Pull arms to hips, knee to ribs
down, heel up • Push through heel as you kick, heel up, toe
• Retract knee and reset down
• Option – hop on the knee strike When your class is moving safely you can use
Layer 2 – Manipulate Intensity cues to help them
0:42 (Heavy synth) 12x8 A R Roundhou
Roundhousese Knee xx2 4 Kick-boxing dial up the workout.
R Side Kick 4 12x Stamp Kick • Hop! Drive out of the supporting leg as you
1:24 1x8 Recover and set up L Combat Stance • Lift leading knee towards chest lift the knee
• Explode through the leg, pushing through the • Power through the Side Kick – send your foot
1:28 (Quiet synth) 7x8 B L Jab, R Cross, L Uppercut 4 KB
ball of the foot through the wall
L Front Kick, Step B 4 7x
• Re-chamber and reset the leg
1:52 C How we do _ 8x8 B1 L Jab, R Cross, L Uppercut 4 In the Kick-boxing Combo the focus is on bringing
L Front Kick, Step B x3 12 4x the power into the Stamp Kick. Set up your class
(3rd Kick is a Stamp Kick) first – using Layer 1 cues.
4 Front Kicks to finish last rep • Bring the knee up
2:20 (Quiet synth) 2x8 Recover and set up R Combat Stance 16 • Push your foot away from your body
2:27 (Building synth) 6x8 B R Jab, L Cross, R Uppercut 4 Then add the Layer 2 – to help them explode
R Front Kick, Step B 4 6x through the kick.
• Imagine an opponent coming for you, send
2:48 (Heavy synth) 8x8 B1 R Jab, L Cross, R Uppercut 4
R Front Kick, Step B x3 12 4x them flying back with your stamp kick!
(3rd Kick is a Stamp Kick) • Push your foot through the bag! Kick through
4 Front Kicks to finish last rep to the other side
3:17 (Quiet synth) 2x8 Recover and prepare for Run OTS 16 Layer 3 – Motivation
This is a HUGE track and it’s only Track 2! You
3:24 (Building synth) 6x8 Run L,R 2 24x
want to still encourage a little push at the end, to
Option sprint
lift into the next peak track. So think about your
3:45 C How we do _ 8x8 B1 L Jab, R Cross, L Uppercut 4 class – what kind of intrinsic motivationsl cues can
L Front Kick, Step B x3 12 4x you use? Or positive motivators?
4:12 (Synth) 8x8 B1 R Jab, L Cross, R Uppercut 4
Find the power within! Knock down the front wall
R Front Kick, Step B x3 12 4x
with the power of your kick!
R Front Kick to finish! Show ’em you mean business – show yourself
you’re here to win!
You guys are smashing it – show your eye of the
tiger, your focus, your drive!

BODYCOMBAT 70 © Les Mills International Ltd 2016

 3 POWER TRAINING 1 Higher > 5:43 mins 3
FOCUS FEEL BOXING Simple, powerful and intense. The training has been structured into 3 blocks of Boxing rounds
To coach the class how to increase their power Inspiring, that drive the power and endurance in the upper body. This track will challenge your class to
output in the Double Uppercut and Double Jab Drum ‘n’ Bass, maintain speed and power throughout the full track and allow them to use two punches and
combo. Driving absolutely nail them.

MUSIC SEQUENCE/EXERCISE CTS REPS MA TECHNIQUE & COACHING

0:00 (Intro) 4x8 Front Stance BOX Boxing
0:11 (Piano sound) 4x8 A L, R Uppercut 4 8x
Power Shift – Uppercut and Jab
• On the second Jab/Uppercut – explode into the strike
0:22 V1 Have given all 16x8 A1 L Uppercut x2 4 • Aim slightly higher than the shoulder in the Jabs to activate more shoulder muscle
myself R Uppercut x2 4 12x
Level 2 – strike higher on 2nd Coaching
Uppercut The focus for the track is to get as much power and core activation from the Double Uppercut
L Uppercut x2 – Level 2 4
and Double Jab as possible. To do that requires you to coach your class on the how and the
R Uppercut x2 – Level 2 4 4x
why.
1:07 PC So what is love 16x8 B L Combat Stance 8x
L Jab, R Cross x4 8
4
Layer 2 – Improve Execution
L Uppercut x2
R Uppercut x2 4 Double Uppercut
Level 2 after 4 reps – higher 2nd • Shoulders twist forward
Uppercut • Then the hips and feet – let them twist with you
1:52 C Not high enough _ 8x8 C L Jab, R Cross 2 32x
• Drive out of the legs to transfer power to the fist
Level 2 after 16 reps • Actively power the second punch to forehead height!
One extra L Jab on last rep
2:15 C Not high enough _ 4x8 Recover and set up Front Stance 32 Double Jab
• Twist your elbow to the outside of the punching arm
2:25 V2 Take my heart back 8x8 D L Power Jab x2 4 • Lean your body – 11 o’clock, 1 o’clock (or off-center L, R)
R Power Jab x2 4 8x
2:48 PC So what is love 8x8 D1 L, R Jab x4 8 Layer 2 – Educate
L Power Jab x2 4 Double Uppercut
R Power Jab x2 4 4x • Stay in the wide stance – the stability will allow you to engage your obliques as you punch
3:10 C Higher, higher, 16x8 D2 L, R Jab 2 64x • When you twist from the back keep your shoulders back and core will fire
Level 1 – 32 reps Double Jab
Level 2 – 32 reps • This uses the side flexor muscles to power the Jab
3:56 (fade) 4x8 Recovery and set up Front Stance • Dropping the body off center allows more power transfer from the core
4:07 V3 Take my heart back 4x8 A1 R Uppercut x2 4
L Uppercut x2 4 8x
Level 2 after 4 reps – strike higher on
2nd Uppercut
4:29 PC So what is love 16x8 B R Combat Stance
R Jab, L Cross x4 8
R Uppercut x2 4
L Uppercut x2 4 8x
Level 2 after 4 reps – higher second
Uppercut
5:14 C Still not high 8x8 C R Jab, L Cross 2 32x
enough _ Level 2 after 16 reps
One extra R Jab on last rep to finish!
BODYCOMBAT 70 © Les Mills International Ltd 2016
 4 COMBAT 2 Kraken > 4:16 mins 4
FOCUS FEEL KICK-BOXING, Track 4 features the agility and speed of Tae Kwon Do in the legs with a playful upper body combo
Coach agility in the Jump Kick and how to be Pumping, Agile, TAE KWON DO, that uses a new defensive move – the Parry – to add a little upper body and core work to the mix.
evasive in the Parry. Digital Boxing The Jump Kicks lift the cardio and core work by linking the muscles of the lower body through the
core.

MUSIC SEQUENCE/EXERCISE CTS REPS MA

0:00 (Beats) 2x8 16
TECHNIQUE & COACHING
L Combat Stance
Tae Kwon Do
0:07 V1 2x8 A R Knee 2 KB/
L Front Kick 2 TKD
Jump Kick
Pulse OTS x2 4 2x • Combat Stance
• Sweep the rear leg to F
0:14 4x8 A1 R Knee 2 • Switch to Front Kick leading leg, soft knee as you kick
L Switch Front Kick 2 • Land softly, reset step back
Pulse OTS x2 4 4x
• Swing your arms forward and back to power the kick
L Jump Kick
Step B x2 (on last rep)
Boxing Combo
0:28 8x8 B L Jump Kick OTS 2 TKD • Double Jab
Step B R leg 2 16x • Slip back, rear arm Parry – slide shoulders back and to the side, rear arm pushes past face
0:56 Vox Non-stop, take 4x8 C Double L Jab 2 BOX
it up R Parry 2 8x Layer 2 – Manipulate Intensity (Jump Kick)
Jump F on Jab and B on Parry The option to dial up into the Jump Kick or Step and Kick is great for members – new and
regular – to achieve great intensity at their level. Whenever they need to, they can bring it back
down to a Step and Kick if the Jump Kick is getting too intense. When they feel good, jump
again!

Layer 2 – Improve Execution (Parry)

1:10 PC Non-stop, take 4x8 C1 Double L Jab,, Jump F 2 • Lean forward, lean back
it up R Parry, Jump B 2 8x • Push a flat hand across the chest
Add L Jump Kick on last rep • Shift back quickly – feel the core kick in as you do!
1:23 C Come with me 8x8 C2 Double L Jab, Jump F 2 BOX/
R Parry, Jump B 2 KB/ Connection
L Jump Kick OTS 2 TKD There is great contrast in the music – use these level shifts to help power the strikes and
Step B R leg 2 8x intensity of the kicks. When you do the Jab and Parry – the robot voice in the song kicks in,
1:51 4x8 B L Jump Kick OTS 2 allowing you to be playful with the movement. Attack and retreat!
Step B R leg 2 8x
2:06 2½x8 Striking Guard, Recover
2:14 REPEAT SEQUENCE FROM A to 2nd B – R
4:14 Outro Striking Guard to finish
(Synth Snare)

BODYCOMBAT 70 © Les Mills International Ltd 2016

 5 POWER TRAINING 2 Not Giving In > 6:05 mins 5
FOCUS FEEL MMA A brand new training structure to Power 2 – MMA Conditioning. This track was inspired by the
MMA Conditioning – use Layer 2 Manage Intensity Drum ‘n’ CONDITIONING training fighters use to improve their muscular conditioning for power in strikes and cardio to
coaching to control the intensity of the workout. Bass, Intense, last the distance in each round. It is a very challenging track so let your members know that
Contrasting they can break when they need to and join again when they are able to.

MUSIC SEQUENCE/EXERCISE CTS REPS MA

0:00 Intro Well it’s time 8x8 64 MMA
TECHNIQUE & COACHING
Set up on floor in Pushup position
MMA Conditioning
0:23 QC Not giving in 8x8 A Plank/Pushup Sequence 2 Push up to Plank position
Drop knees down 4 8x • Pushup position – hands outside shoulder width, knees on floor, strong core brace
Push up 2 • Chest to elbow height
Lift knees up • Push up to Plank position
Hands come under shoulders on last 2 cts • Reset knees to floor
0:46 C _ ohhh ohhhh 8x8 B Mountain Climber L, R 2 32x
Option to wo
work on half speed/o
on beat or
speed/on Mountain Climbers
slightly faste
er
faster • Pushup position – hands just outside shoulder width, strong core brace. Option on knees
• Knees run towards chest, alternating one to the other
• Option – slow, on the beat, fast as you can
Modified Bear Crawl
1:09 Br ½x8 Hands go wider to Push
wider hup pos
Pushup sition
position Bear Crawl position – Hands under shoulders, knees under hips, strong core brace
Hands move one at a time – Forward, Forward, Back, Back. Distance is one palm length forward and back
1:11 V1 Waste my 6x8 A
16x8 Repeatt Plank/Pushup
Plannk/P sh p Seq
Sequence
e 16x
Now legs move one at a time – Back, Back, Forward, Forward – into full Plank extension
time
1:57 C _ ohhh ohhhh 8x8 B Repeat Mountain Climber L, R 2 32x Option – knees on floor
There are 3 rounds of floor work in this track followed by sprints for cardio at the end of the track. It means
2:20 Br 4x8 Recovery and come to the floor you can structure your track with clear layers through each round.
2:31 C giving in 2x8 C Modified
fied Bear Crawl
8 Round 1 – Layer 1 Setup
L, R hand wa alk oout/out – in/in
walk
8 Coach the position of the body and execution of each move as detailed above.
L, R leg walkk ou t/out – in/in
out/out
Round 2 – Layer 2 Improve Execution and Manage Intensity
Mountain Climber
Try this: knees closer to the thumbs, hips down – this will drive up the intensity and keep you in a long, strong
2:37 giving in 12x88 C Beear Crawl
Modified Bear 16 6x position.
Screw your palms into the floor – this will anchor you, putting the work into the core muscles.
3:11 Vox 8x8 B Repeat Mountain Climber L, R 2 32x
3:35 (Trumpet) 4x8 D Hold Plank position 32 Round 3 – Layer 1 Setup Modified Bear Crawl, Layer 3 – Motivate (Mountain Climber)
Set up the new floor movement using the cues detailed above. Now your class is going to be really fatigued in
3:46 (Piano) 8x8 Recover and come up to standing 64 their core! So you’ll need to motivate them to stay committed to the Mountain Climber – think of how you can
4:08 Instr (Drum) 8x8 E Easy Jog OTS L, R 2 32x use your positive and challenging motivational cues to drive your class.
4:31 8x8 E1 Sprint L, R – 4 seconds 8 You want to get great results? Your effort now determines the outcome of this track, come on I know you can
Recover 8 4x hold on for a little longer!
4:52 (Dubstep) 8x8 E2 Sprint L, R – 5 seconds 10 HIIT
Recover 6 4x Keep pushing through team – you’re owning your workout!
Round 4 – Layer 3 – Motivate (Sprints)
3
5:15 V3 Waste my 8x8 E Sprint L, R – 6 seconds 12 This is the ‘go for broke’ round to elevate the cardio to new heights. All you need to do is indicate how long to
Recover 4 4x sprint for and let your class ‘go for it’. Empty the tank and earn a well–deserved break at the end of the track.
4
5:37 C giving in 6x8 E Sprint L, R – 7 seconds 14
Recover 2 3x Connection
5
Use the moments between the working rounds to check in with the class. Hook into the lyrics too: “This time,
5:54 _ this time 2¼x8 E Sprint L, R – 9 seconds to finish! 18 I’m gonna be stronger, not giving in” – the perfect lyrics to use in a massively challenging track like this!
BODYCOMBAT 70 © Les Mills International Ltd 2016
 6 COMBAT 3 1 in 100,000 > 4:06 mins 6
FOCUS FEEL KUNG FU, Time to slow things right down.
Slow, controlled strikes to keep the muscles Street Swag, MMA
working under time and load. Coach the 3 levels of Hip Hop, Rap CONDITIONING
Squat in the combo. TECHNIQUE & COACHING
Set up the combo clearly using Layer 1 – Strike Setup for each punch, knee and kick so that
MUSIC SEQUENCE/EXERCISE CTS REPS MA
your class knows what to do and when to do it.
0:00 (Eastern sounds) 2x8 L Cat Stance 16 KF
0:08 V1 (Drums) 6x8 A L Front Kick 2 KF/ Kung Fu
Squat 2 12x CON
0:33 C Even if I’m 1 in 4x8 A1 L Front Kick x2 4 Cat Stance
Squat x2 4 4x
Weight in rear leg, hips shift back slightly, rear knee bent
0:50 1, 2, 3 Drop _ 4x8 B L Front Kick 2
to Sq
Jump wide into at reach down
Squat, ddo n R arm 1
Front leg lightly tapping floor
Jump B into Cat Stance 1 8x
1:06 2x8 A L Front Kick 2 Chest lifted, core braced
Squat 2 4x
1:15 If life’s a test 4x8 A1 L Front Kick x2 4 Rear arm fist in front of chest, leading arm in front, blade hand
Squat x2 4 4x
1:31 V2 If you’re ready 4x8 B L Front Kick 2 Layer 2 – Improve Execution and Manage Intensity
Jump wide into Squat, reach down R arm 1 8x There is an incredible amount of Strikes and Squats in this track. To get the most out of the
Jump B into Cat Stance 1 Strikes coach the Kicks and Squats well to get your class moving better with intensity.
Transition to R Cat Stance on last 2 cts
Kung Fu Combo
1:48 I see hungry 4x8 A R Front Kick 2
power Squat 2 8x
As you sink back into single-leg Squat, slide the hips back and bend the knee.
2:05 Even if I’m 1 in 4x8 A1 R Front Kick x2 4 Level 2 – Down, up, freeze, hold the last Squat
Squat x2 4 4x
2:21 1, 2, 3 Drop _ 4x8 B R Front Kick 2 8x Level 3 – Jump to Wide Squat. Push your knees out and engage the glutes – Option: just step
Jump wide into Squat, reach down L arm 1 into Squat, no Jump
Jump B into Cat Stance 1
2:38 V3 Ha yo this is a 4x8 A R Front Kick 2 Push your feet apart as you jump into Squat – recruit some power in the butt muscles and kick
protest Squat 2 8x your heart rate up
2:55 C So just bounce 4x8 A1 R Front Kick x2 4
to this Squat x2 4 4x PERFORMANCE
3:12 Ha yeah so just 4x8 B R Front Kick 2 8x There is huge contrast in the choreography – use the different levels of combos to help shift your
bounce to this Jump wide into Squat reach down L arm 1 vocal tone and energy in the track. When it’s slow and controlled, use these moments to connect
Jump B into Cat Stance 1 with a conversational tone. As the intensity of the combo picks up – drive the vocals up a little
3:28 yeah uh so just 8x8 Jump Wide 4 8x CON more and start to reflect the feeling in the legs with your vocals.
bounce to this Double Squat, reach down R arm, jump
feet in
Jump Wide 4
Double Squat, reach down L arm, jump
feet in
Level 2 after 4 reps – explosively jump feet
in as you lift up
4:01 Jump feet together to finish!
BODYCOMBAT 70 © Les Mills International Ltd 2016
 7 MUAY THAI Freak > 4:25 mins 7
FOCUS FEEL MUAY THAI Hectic rounds of upper and lower body Muay Thai strikes that focus on speed and power. The
High-Intensity Interval Training – when the beat Freaky, short range of the Elbow and Knee strikes mean that you can put an amazing amount of speed
drops, encourage max speed and effort in each Contrasted, and energy into each strike. This lifts the heart rate and the explosive power in the muscles.
combo interval. Heavy, Tough- You can be a freak of fitness too.
going
TECHNIQUE & COACHING
MUSIC SEQUENCE/EXERCISE CTS REPS MA
Muay Thai
0:00 Instr (Dance sounds) 1x8 L Combat Stance – hold 8 MT Ascending Elbow
0:02 B up 7x8 A R Knee 2 28x • Muay Thai Guard position
L Jab, R Cross, L Ascending Elbow • Throw elbow vertically, soft hand that passes the side of the head
R Knee x2 (last 8 cts) • Release front heel and lift powerfully through the chest
0:22 V1 I can be a freak 4x8 B L Jab, R Cross, L Ascending Elbow 4 • Strike with the elbow, upper forearm
R Knee x2 4 4x
R Knee, R Propulsive Knee – 2 levels Rear Jump Knee
(last rep) • Muay Thai Guard
0:33 (Synth sound) 8x8 B1 L Jab, R Cross, L Ascending Elbow 4 • Jump off both legs, sending your rear knee to front
R Knee x2 – 2 levels 4 8x • Arms pull to hip
• Soft knees as you land
0:56 5½x8 C L, R Ascend Elbows 4 11x
1:11 Br ½x8 Hold – Step into R Combat Stance 8 Running Man Knee
Reach arms high, grasp hands • Whip the hips in as you pull the knee up
• Arms rip to the hips every time you knee
1:13 C I can be a freak _ 8x8 A L Knee 2 32x • Lift your knees higher – above the waist
R Jab, L Cross, R Ascending Elbow
L Knee x2 (last 8 cts)
Layer 2 – Improve Execution and Manage Intensity
1:35 V2 I can be a freak 4x8 B R Jab, L Cross, R Ascending Elbow 4 Freaky fitness comes from incredible speed and these short-range strikes are perfect for getting
L Knee x2 4 4x your class to hit as fast and as hard as they can. Use Improve Execution cues to engage more
L Knee, L Propulsive Knee – 2 levels muscles – including the core.
(last rep)
1:47 (Instr) 8x8 B1 R Jab, L Cross, R Ascending Elbow 4 Jab Cross, Ascending Elbow & Double Rear Knee Combo
L Knee x2 – 2 levels 4 8x • Use explosive movements. Drive out of the legs to lift the knee higher
2:10 (Menacing laugh) 2x8 Recover and step into L Combat Stance 16 • Relax the arms to snap the strikes faster – slice the air with your elbow!
• Lean into the strikes so you can transfer power to your strikes through the legs
2:17 PC (Windup) 7x8 D L Jab, L Ascending Elbow 4
L Knee x2 (Slowing) 4 7x Manage Intensity cues can help increase the output power and cardio in the workout – or dial it
2:43 C I can,I can be a 8x8 D1 L Jab, L Ascend Elbow 4 back if necessary.
freak_ L Knee x2 (Fast) 4 8x
3:06 (Menacing laugh) 2x8 Recover and step into R Combat Stance 16 L Jab, Ascending Elbow, Front Knee x2
• Pull your arms across your body to the hips for massive core work
3:13 PC (Windup) 7x8 D R Jab, R Ascending Elbow 4 • Speed time – relax and snap the strike faster to increase your cardio output
R Knee x2 (Slowing) 4 7x
3:40 C I can, I can be a 8x8 D1 R Jab, R Ascending Elbow 4 Layer 3 – Motivation (Challenge Cues)
freak _ R Knee x2 (Fast) 4 8x Challenge motivation is where you can use slight dissatisfaction cues to help challenge your
L, R Running Man Knee (last 4 cts) class to work harder. It’s not about antagonizing your class but, rather, asking them if they are
4:02 I can be a freak 8x8 E L, R Running Man Knee 4 16x happy with their current effort – or can they take it higher!
I’m trying to beat myself – all I hear is my own voice pushing me harder
4:25 L Knee to finish! You’re only as good as your last workout – what can we achieve today?

BODYCOMBAT 70 © Les Mills International Ltd 2016

 8 POWER TRAINING 3 We Won’t Be Alone > 6:51 mins 8
FOCUS FEEL BOXING This track is dedicated to the Jab and the Hook – unrelenting upper body strikes to finish
Jabs and Hooks create power and speed for peak Yearning, the workout. There is massive opportunity to connect with the room in between each round
cardio training. Motivate the class to the end of Euphoric, of work. Use that time to encourage and motivate your participants to hang on for one last
the track. Soaring massive effort to empty the tank and leave feeling empowered and unleashed!

MUSIC SEQUENCE/EXERCISE CTS REPS MA TECHNIQUE & COACHING

0:00 Intro 8x8 Recover and step into Front Stance 64 BOX
Boxing
0:21 V1 You paint a picture 2x8 L Shoulder Stretch 16 • Jump Jab
You want to leave 2x8 R Shoulder Stretch 16 • Boxing Guard
0:32 In a world that’s 8x8 L, R Run 2 32x • Power Hook
0:54 B up When the night 4x8 A L Jump Jab 2
• Front Stance
gets cold L Jab, R Cross x2 4 • Throw regular Hooks then rechamber and explode into Power Hooks
L Jump Jab x2 4 16x • Elbow lifts to 90 degrees, body rotates into punch
• Legs shunt to side following punch
1:05 C We won’t be alone 8x8 L Jab, R Cross x2 4
A1 L Jump Jab x2 4 8x • Repeat other side
1:27 QC 8x8 B L Hook 2 32x Coaching
1:49 C We won’t be a-lone 8x8 L Jab, R Cross x2 4 8x Start by connecting with your class – stretch the arms, shoulders and then run. Introduce the
A1 L Jump Jab x2 – level 2 4 class to the focus – the track is dedicated to the Jab and the Hook.
2:11 8x8 C L Jab, R Cross 2 32x
Layer 2 – Manage Intensity
2:33 L Jab Jab
2:34 V2 This lake of fire 4x8 Recover and step into Front Stance • Tuck chin in and rotate through the shoulders as you fire the Jab
burns • The body drives the punch – whip your shoulders with the core
2:44 I’m sinking in the 12x8 D L Hook x2 4 • Leave your mark! Send your elbow to the outside to increase the impact of the punch
R Hook x2 4 12x
Level 2 after 8 reps Hook
3:17 C We won’t be alone 8x8 L, R Jab x4 8 • Elbow slightly higher than the wrist
D1 L Hook x2 4 • Unwind through the body, lifting front heel for power
R Hook x2 4 4x • Use the body to drive the punch through the arm
L Hook, L Power Hook • Don’t punch the bag – punch THROUGH the bag!
R Hook, R Power Hook (last rep)
3:39 QC 8x8 L, R Jab x4 8 Layer 3 – Motivation
D2 L Hook, L Power Hook 4
R Hook, R Power Hook 4 4x This is the last effort of the class and therefore requires the most amount of motivation to
help your class get to the end and feel like champions. Regan uses amazing motivation in the
4:01 L Hook Masterclass to help the participants feel like they are making a difference, check some of them
4:02 (Music mellows) 4x8 Recover 32 out here:
4:12 I won’t let it die 20x8 L, R Run 2 80x
Lift knees higher – level 2 after We all come from different walks of life and in BODYCOMBAT we can embrace our differences
32 reps and share our success – who’s ready to embrace success together?
5:07 REPEAT SEQUENCE A to C – R
A true champion may not have the fastest punches or kicks; a true champion has heart!
6:45 R Jab to finish!
I promise you that if you stay in the fight – I can guarantee success because we are successful
together.

BODYCOMBAT 70 © Les Mills International Ltd 2016

 9 CONDITIONING Don’t Let Me Down > 3:29 mins 9
FOCUS FEEL TECHNIQUE & COACHING
3 exercises to maximize the front and sides of the Electro Soul, When you are coaching your class to maintain a great core brace you can use Externally
core to complete the workout. Fresh, Pop Focused cues to help your class. Rach’s examples are:

Set up the Medicine Ball Throw using Layer 1 Setup Cues

MUSIC SEQUENCE/EXERCISE CTS REPS Crunch position, feet flat on floor
Throw ball directly above chest
0:00 Intro 2x8 Set up – on back, side on to class 16
Catch and relax
0:11 V1 Crashing, hit a 4x8 A Crunch 4 8x Arms above chest
0:35 PC I need yo
ou, I ne
you, need you 4x8 A1 Medicine Ball Crunch 8x
Crunch – throw hands up (catch medicine ball) 2 Layer 2 – Use Externally Focused cues to help visualize the movement and drive performance
Lower down slowly – hands to chest 2 of the core work
On last rep, stay lifted in Crunch and Imagine training with a partner as you throw and they catch and throw it back down at you
lift feet at same time (knees over hips) 2
Extend legs to vertical 2 Catch the heavy ball as you bring your body down, squeeze it tightly
Can you throw the ball to the ceiling? Throw it through the roof!
1:00 C Don’t let mee down
doow
wn 2x8 A2 Medicine Ball Pike Crunch 2 8x
Crunch – pushing hands (medicine ball) This will help your class to perform a better Crunch by helping them to visualize the actual
Towards feet – legs extended straight
movement of throwing a heavy medicine ball.

Technique
1:12 V2 Running ou
ut of titime
out me 2x8 A Crunch 4 4x Medicine Ball Throw Crunch
1:23 PC I need you, I need you 4x8 A1 Repeat Medicine Ball Crunch 4 8x • Lie on back side-on to class
2
• Throw arms towards ceiling as you crunch up, mimicking a medicine ball throw
1:47 C Don’t let me down 3½x8 A Repeat Medicine Ball Pike Crunch 2 14x • Keep your feet down to stabilize hips and lower your back
2:08 ½x8 Rest head down and bend knees 4 • Eye gaze towards ceiling through your palms
2:11 V3 _ oh I think I’m losing 6x8 B Leg Extension Sequence 6x • As you release the core, bring hands to chest as if catching and lowering medicine ball
Extend legs to 45˚ 2
Lower 2 Medicine Ball Pike Crunch
Lift to 45˚ 2 • Lie on back, side-on to class
Draw in legs to 90˚ 2
• Lift feet above hips, arms above shoulders
2:47 C Don’t let me do-own 4x8 C Pike Crunch 8x • Hands reach to feet as you pulse crunch up and down
Feet up, knees at 90° • Option – knees at 90 degrees
Crunch up, arms/legs extend straight 2
Lower down, fingertips to temples 2
Leg Extension to Leg Lower
3:11 Outro Don’t let me down Pike Crunch hold at the top 2 • Lie on back, side-on to class, legs at 90 degrees
Head down, arms to sides 2
Legs lower slowly as music fades 4 • Extend legs to ceiling, lower to 45 degrees (or until lower back starts to come up off floor)
• Strong core brace
• Lift up and bend to 90 degrees reset

Pike Crunch
• Crunch position – knees at 90 degrees over hips
• Lift into V-Sit – legs and arms to ceiling
• Reset to Crunch position

BODYCOMBAT 70 © Les Mills International Ltd 2016

10 COOLDOWN I Need A Dollar > 4:03 mins 10
FOCUS COACHING
Acknowledge the effort to the end and coach each stretch with focus on great position and A soulful, Blues vibe to help everyone mellow out after an epic BODYCOMBAT training session.
stretch for maximum recovery. There is a great selection of stretches specific to BODYCOMBAT that open up the hips and hip
flexors, releases the muscles of the legs and glutes and all the muscles of the back and upper
MUSIC SEQUENCE/EXERCISE CTS REPS body too.
0:00 Intro (Piano) 2x8 Roll up and set up for R Hip Stretch – L legg F 16
Take your time with each stretch and actively resist the stretches – encourage your participants
0:10 C I need a dollar 2x8 or
Hip Flexor Stretch R – R hand on floor 16 to stretch until it feels slightly uncomfortable, to get the most relaxation through the muscle.

BODYCOMBAT 70 – what an incredible workout. We love your support and passion. Continue
0:20 PC I need a dollar 2x8 L arm pushes L leg out slightly 16 smashing it out and, as always, “Keep it real and stay with the FIGHT!”
0:30 V1 Bad times are 4x8 otate
L arm opens – L hand to ceiling – rotate 32
coming
0:50 C I need a dollar 2x8 Hip Flexor Stretch L – L hand on floor 16
R arm pushes R leg out slightly
1:00 Br I don’t know 4x8 ate
R arm opens – R hand to ceiling – rotate 32

1:18 V2 I had a job but the 8x8 op

Adductor Stretch – option = Frogg Posee or Seated 64

1:58 Well I don’t know 4x8 Lie on R side, facing

acingg F – L Quadricep SStretch 32
2:16 What in the world 4x8 Lie on back
L Hamstring Stretch 32
2:36 V3 I had some good 4x8 R Hamstring Stretch 32
old
2:56 Your mom of 4x8 Lie on L side, facing B – R Quadricep Stretch 32
mayhem
3:15 C I need a dollar 4x8 nt
Seated Glute Stretch – L – face front 32

3:35 Come on share 4x8 Seated Glute Stretch – R 32

3:55 Outro (Percussion) Seated – crossed legs – Bow to finish

BODYCOMBAT 70 © Les Mills International Ltd 2016